Woman after 40 years
This For. .. / / August 12, 2017
midlife crisis turns out to be the case in women.If men "shocks" occur mainly in the mind, then fine ladies all starts with the figure.After 40 years, almost all have to rack their brains for something to wear to pull here- there - to pull.And this happens even to those who have been faithful all youth a healthy lifestyle, many been in the air, went to the pool and eat right.Do not despair and tearing your hair out, screaming that all efforts were in vain.Come to the aid fitness again.Only your program will need to build already in new ways.
After 40 years almost all gain extra weight.Even if the scale does not show a significant gain, changing the silhouette and clothes begins to sit, to put it mildly, "not so."What is the reason for this?The redistribution of weight and changes in the forms?Studies have shown that middle-aged women lose between a third and half of the total muscle mass.Metabolism naturally with age slows down, the total amount of fatty tissue in the body increases and low mobility only bolster these processes.So, for 10 years, you can easily recover by 2 size.And all because of muscle "dry" and therefore become less bulky than fat.The smaller muscles, the lower the calories, and all the "incoming" calories will turn to the same fat.Because of this weight can sometimes remain stable and grow obemy-.Such is the nature of women.What can we oppose it?
accelerates metabolism and reduces kartizol
Lifestyle - not the most important factor determining the age weight gain.When career requires total commitment, free time not spent on exercise equipment and cycling, and passive recreation on the couch.Another reason appeared "slowness": children have grown up, do not run for fidget or drag the heavy carriage.On the other hand, over time, there are new worries and new stress: concern for parents trying to save money to help the children of growing up, and so on.
Regardless of what causes stress, he always exerts its harmful effects on the body.The level of "anxiety" hormone cortisol increases, and after him actively "multiply" the fat cells.By the way, a powerful release of cortisol is sometimes triggered by even the most banal lack of sleep due to overtime work or nightlife.
How to break the vicious circle?It is necessary to tune in primarily on the acquisition of a healthy lifestyle rather than weight loss.Fortunately, experience shows that the second usually follows the first.
most harmful fat
proved that "young girls tend to" put off "the fat on the buttocks and thighs. But as they grow older the ovaries produce less estrogen, and the weight begins to rise due to the" savings "in the abdomen. This fatcompletely envelops the abdominal organs and not only distributed under the skin. Elevated cholesterol levels can also trigger excess "deep" fat. you will notice their presence in the garment, which is beginning to sit tight. you can, of course, give up and just buy jeans one size larger. The fact is that it is not just a problem of appearance. Visceral fat is associated with increased blood pressure, heart disease, the development of diabetes, and often with the appearance of malignant tumors.
Cardio from the belly
is enough to hold 5weekly 45-minute kardiozanyatiya, and during the year the internal fat will be almost completely destroyed.Cardio - is any load, forcing the heart pounding faster (intensive Hiking, cycling, swimming or dancing).There is also a "complicated" aerobika- thing is very effective, but tedious in large quantities.Arrange 7 10 minute intense workout: Sprint suit or a quick climb up the stairs, and a visit to the class step aerobics.All such "antics and jumping" shield you from osteoporosis.This disease is diagnosed in one third of women during the premenopause, and later in life causes fractures and serious injuries.If you are afraid that high-intensity exercises will harm bone, select a gentle program.For example, very useful walking on rough terrain.It can simulate a slightly increasing incline of the treadmill.You can also go to a special vest, which is invested in the pockets slightly weighted plates.In this case accounts for burdening housing and not on the legs, arms, so that the joints of the wrists and ankles, will be safe.
remelting fat into muscle
Cardio- is only one component of the program will override "fat crisis" middle age.Another important sostavlyayuschaya- weight training.It is necessary to deal with them about 3 times a week, in no case do not exercise every day.The latest research in the field of sports medicine have shown that to achieve a result is enough to do for 10 to 15 repetitions of each exercise for one approach.Thus burdening can be small.It is possible, however, to tighten the muscles, using the reverse tactic: do less repetitions, but with more weight.In this case it is better to do two sets of 6 to 8 repetitions with weights to the end of the second approach, you were tired.The result is, firstly, achieve greater endurance, and secondly, to build muscle that healthier your metabolism and help you burn excess fat, and, thirdly, strengthen joints.
first workout you may seem hard, but sweat is that in the future to feel cheerful and full of energy, in contrast to peers suffering from pressure differences, joint pain and migraines.And do not be afraid of strength training: the figure "bodybuilders", and biceps, like Schwarzenegger, you are unlikely to "pump up".
According to WHO, obesity and a sedentary lifestyle are considered to be the cause of 1/3 of all cases of malignant breast diseases, colon, uterine and ovarian cancer and pancreatic cancer.